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Archives: Dowel

Wednesday, May 27, 2020

At Home WOD:

A. Complete for VIRTUOSITY.

Power Clean/Front Squat/Push Jerk/Squat Jerk – 3/3/3/3 X 5 sets, rest approx. 60s

B. Complete 5 rounds for time(s) of:

10 Dowel Clean and Jerk
15 Double Milk Jug Get-ups
20 Hands on Couch/Chair Dowel Jump Overs
REST 90s

WOD:

 A. Complete for load.

B. Power Clean/Front Squat/Push Jerk/Squat Jerk – 2/2/2/2 X 5 sets, rest 60-90s

C. Complete 5 rounds for time(s) of:

10 Clean and Jerk
15 Double Dumbbell Get-ups
20 Hands on Box Jump Overs
REST 2:00

 

Coach’s notes:

Post virtuosity or load for oly complex and time per round, plus total working time for triplet to comments.

WOD Leaderboard
Comments: 1

Friday, May 22, 2020

At Home WOD:

A1.  Dowel Hip Clean Elbow Rotation – 15 reps X 5 sets, rest = scales

A2.  Dowel Hip Power Clean – 15 reps X 5 sets, rest = scales

A3.  Dowel Hip Squat Clean – 15 reps X 5 sets, rest = scales

A4.  Tall Split Jerk – 10/side X 5 sets, rest = scales

 

WOD:

A. Power Clean – 2 reps X 5-7 working sets, rest 1-2 mins

B. Hang Squat Clean – 2 reps X 5-7 working sets, rest 1-2 mins

Practice front and back scales between sets.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Friday, May 15, 2020

At Home WOD

A1.  Dowel Clean Grip Elbow Rotations – 15 reps X 3 sets, rest 30s

A2.  Dowel Power Clean – 15 reps X 3 sets, rest 30s

A3.  Dowel Front Squat – 15 reps X 3 sets, rest 30s

B. Complete for time:

45 Milk Jug Thrusters
15 Supine Rows
30 Milk Jug Thrusters
30 Supine Rows
15 Milk Jug Thrusters
45 Supine Rows

WOD

A1.  Dowel Clean Grip Elbow Rotations – 15 reps X 3 sets, rest 30s

A2.  Power Clean (empty bar) – 15 reps X 3 sets, rest 30s

A3.  Front Squat (empty bar) – 15 reps X 3 sets, rest 30s

B. Complete for time:

45 Thrusters – 35#/20#/hand

15 Ring Rows
30 Thrusters
30 Ring Rows
15 Thrusters
45 Ring Rows

Coach’s notes:

Post time to complete B to comments.

WOD Leaderboard
Comments: 3

Friday, May 8, 2020

At Home WOD:

A1.  Dowel Hip Snatch Pull – 15 reps X 5 sets, rest 30-45s

A2.  Dowel Hip Muscle Snatch – 15 reps X 5 sets, rest 30-45s

A3.  Dowel Hang (below knee) Power Snatch – 15 reps X 5 sets, rest 30-45s

A4.  Dowel Hip Squat Snatch – 15 reps X 5 sets, rest 30-45s

Alternate Front and Back Scales (both legs) after each round.

WOD:

A. Tall Snatch Pull – 5 reps X 5 sets, rest 60-90s

B.  Tall Muscle Snatch – 4 reps X 5 sets, rest 60-90s

C.  Hang (below knee) Power Snatch – 3 reps X 5 sets, rest 60-90s

D.  Hip Squat Snatch – 2 reps X 5 sets, rest 30-45s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Thursday, April 30, 2020

At Home WOD:

A1.  Tall Split Jerk – 10/side X 5 sets, rest 30-60s

A2.  Press from Squat/Overhead Squat – (5/5 X 2) X 5 sets, rest 30-60s

A3.  Squat Jerk – 15 reps X 5 sets, rest 30-60s

B.  45 Squat Clean and Split Jerk for time.

WOD:

Clean and Jerk – 2, 2, 2, 2, 2, 2, 2, 2

Coach’s notes:

Post all notes for Oly in At Home WOD and loads for all sets in Oly “regular” WOD.

WOD Leaderboard
Comments: 5

Thursday, April 23, 2020

At Home WOD:

A1.  Hip Muscle Snatch – 10-15 reps X 4 sets, rest approx. 30s

A2.  Sotts Press – 10-15 reps X 4 sets, rest approx. 30s

A3.  Snatch Balance from Toes – 10-15 reps X 4 sets, rest approx. 30s

A4.  Snatch – 10-15 reps X 4 sets, rest approx. 30s

B1.  3 Position Prone Superman Back Extension (with Side Bend) – 8-12 reps/side X 3 sets, rest approx. 30s

B2.  Side Plank with Rotation – 8-12 reps X 3 sets, rest approx. 30s

WOD

A. Snatch Balance – 2 reps X 5-7 working sets, rest 90-120s

B. Hang Snatch – 2 reps X 5-7 working sets, rest 90-120s

C. Spend 10 minutes on planks.

 

Coach’s notes:

Post notes for all sets of dowel weightlifting in At Home WOD and loads for all sets to comments for WOD.

WOD Leaderboard
Comments: 2

Saturday, April 18, 2020

A.  Complete for VIRTUOSITY and time:

Dowel “DT” – 5 rounds of:

12 Deadlift
9 Hang Power
6 Jerks

NO REST

Dowel “Randy”

75 Power Snatch

B.  Spend 15-20 minutes Stretching.

WOD:

A.  Work to a moderate Power Snatch double in 12-15 minutes.

B.  “Randy” – For time complete:

75 Snatch – 75#/45#

Coach’s notes:

Post notes regarding positions for weightlifting and time to complete At Home WOD. Post loads for all sets of power snatch and time to complete Randy for WOD to comments.

WOD Leaderboard
Comments: 1

Tuesday, April 7, 2020

At Home WOD

For time and Virtuosity complete 3 rounds of:

Dowel Grace
Dowel Isabel
Dowel Fran – (Ring Rows for pull-ups)

WOD

5 rounds for time(s) of:

400m Row
3 Rope Climbs
17 Knees to Elbows
REST 90s

Coach’s notes:

Post time and virtuousness for At Home WOD and time per round plus total working time for WOD to comments.

WOD Leaderboard
Comments: 10

Wednesday, March 25, 2020

At Home WOD:

A1.  Clean Elbow Rotations – 15-20 reps X 3 sets, rest approx. 20s

A2.  Front Squat with Elbow Rotations – 15-20 reps X 3 sets, rest approx. 20s

A3.  Hip Muscle Clean – 15-20 reps X 3 sets, rest approx. 20s

A4.  Shoulder Press – 15-20 reps X 3 sets, rest approx. 20s

A5.  Overhead – 15-20 reps X 3 sets, rest approx. 20s

B1.  Hip Muscle Clean into Squat – 10-15 reps X 5 sets, rest 30-60s

B2.  Press From Bottom of Squat – 10-15 reps X 5 sets, rest 30-60s

B3.  Hip Squat Clean from Toes – 10-15 reps X 5 sets, rest 30-60s

WOD:

Complete 5, 2 minute rounds of:

20 Dumbbell Box Step-ups – 50#/35#/hand @ 20”/16”
Max Reps Dumbbell Push Press – 50#/35#

REST 2:00

For the At Home WOD ALL movements are done with the dowel.  NO empty bars.  I know, it gives you feedback, right?  NO, it just makes the positions easier to get into because the load of the bar assists.  Use only a dowel and make your body work to get into the positions.  The “regular” WOD is www.crossfit.com from yesterday, the 24th

Coach’s notes:

Post all comments regarding the Oly work to comments for the At Home WOD and reps complete per round, per movement and all totals for WOD to comments.

WOD Leaderboard
Comments: 4